It is hard work consuming upwards of 6000 calories
durning a training day, so putting together a daily balance
diet along with nutritional training plan will make the difference
in your performance.

During breakfast and dinner, you should try to incorporate
foods such as carbohydrates from potatoes,rice, pasta, cereal,
whole grain breads, and
fruits
and vegetables. Protein sources include eggs, meat, chicken,
and yogurt, etc.

On the bike, riders eat a mixture of real food, peanut butter
and jelly, energy bars, and gels.
.
Athletes aim to ingest 300-400+ calories per
hour while racing. While some of this comes from the aforementioned
foods, the rest comes from sports drinks.

With the extremely hot weather Athletes are drinking between
2-3 bottles per hour on the throughout your training, and it
is important for about half of that fluid to be sports drink.
Not only
do sports drinks provide CHO, they are also an important source
of electrolytes.

The central nervous system (CNS) controls every nerve impulse
in the body, and needs sodium, potassium, and calcium to conduct
electrical signals that contract muscles and run all bodily
functions.
You lose a lot of electrolytes through sweat, as evidenced
by the white crusty residue you may notice on your clothing
and body.

To prevent muscle cramps and more severe
CNS consequences from losing too many electrolytes, athletes
try to drink at least 1 bottle of fluid per hour.

The important thing in choosing a sports drink
is making sure it agrees with your stomach. Some drinks might
be too sweet or syrupy and leave a rider feeling bloated. Part of your training should be to test the products you will use durning the race while training to see if it is the product for you.